What is Neck pain | Neck Pain Stretches & Exercises

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what is neck pain?

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Brief Information apain.bout neck 

Your spine is composed of individual Bones called vertebrae your vertebrae form a protective tunnel called the spinal canal which surrounds the spinal cord as it travels down the length of your spine on each side of the spinal cord spinal nerves exit the spinal canal through small bony channels called neural foramina cervical spinal nerves travel through your neck shoulders and arms between your skull and your ribcage our seven vertebrae that make up your cervical spine flexible pads known as intervertebral disks provide a cushion between your vertebrae for the range of movements your head and neck make every day. The cervical spine supports the weight of your head allows your head to rotate and tilt and helps you bend your neck cervical disc pressure increases when your neck bends forward backward and sideways. Intervertebral discs consist of a tough outer ring of tissue called the annulus fibrosus and a soft jelly-like center called the nucleus pulpous. During a traumatic injury your spine may be forced forward or hyper flexed causing your vertebrae to compress the front of one or more of your cervical discs beyond normal limits hyperflexion of the neck is a common cause of
cervical injury that occurs in motor vehicle accidents and some sports, as a result, your jelly-like nucleus pulposus is pushed backward into your annulus fibrosus thinning your annulus and causing small tears after a cervical disc injury your annulus fibrosus begins to weaken and tear and your nucleus pulposus becomes dry and stiff over time. These changes make your discs susceptible to further injury as your intervertebral disc deteriorates a weak annulus fibrosus can allow your nucleus pulposus to bulge changing the disc's normal shape and flexibility depending on its size and location the bulge may push on or impinge one of your spinal nerves or your spinal cord causing pain and inflammation central disc bulges project backward into your spinal canal lateral disc bulges push into your neural foramen severe cervical disc injuries can tear open your annulus fibrosus pressure from your vertebrae may force the nucleus pulposus out of the torn annulus causing a disc herniation. A herniated disc can impinge your spinal nerves or spinal cord interrupt normal nerve signals and cause symptoms such as pain numbness or weakness in one or both of your arms treatment for cervical disc injuries may include rest and anti-inflammatory medication muscle relaxants ice or heat applied to the injured area physical therapy steroid injections and in more severe cases surgery.

Neck Pain Stretches & Exercises

What we're going to be talking about today is our neck stretches. Now the neck can be very tricky and it can have serious, serious injuries to it, so it's key to go to your doctor or your physical therapist and get a correct diagnosis and get imaging that you need. So this is really just some gentle stretches to get you going if your neck is just stiff or maybe you slept on it wrong.

 The first thing we're gonna do is we're gonna start off with some gentle stretches, not even using your hands but just with your neck. So the first thing  have you to do start off is just bring your chin down to your chest.

And then hold it just for about 5-10 seconds and then look back up towards the ceiling. Same thing for just about 5-10 seconds. Now you want to make sure you're staying in a plane front to back, that you're not turning your head. This is really in a straight plane. Bringing that chin down to your chest and then bringing it back.

Now then the next one what you want to do is you want to take your ear to the side. Now this is another key, you just wanna gently bring it to the side. You don't want to bring your shoulder up, your not actually touching your shoulder to your ear, your shoulder is staying in one spot. You're just bringing it over, same thing now, it's in a plane this way. So you wanna keep it in that plane you're gonna stretch about 5-10 seconds, and then your gonna come back the other way. Stretch 5-10 seconds. Good. So you're gonna do that about 3-5 times in each direction. And once that gets a little bit loosened up, now what you're gonna do is you're gonna rotate a little bit. So you're just now gonna turn, almost like you're looking over your shoulder. Same thing about 5-10 seconds and then turn back the other way then stretching it out. So those are just starting off with some simple stretches without doing anything except moving your head and getting those stretches in there. Front to back, side to side, turn to turn, Molly's embarrassing me, but that's ok. 

The next thing that we're going to do is we're going to add some overpressure. Basically, what overpressure is, you just use your hand to give you a little more pressure added to the stretch. So these stretches are actually going to be our traditional 30-second stretches, 3 times on each side. Now the key for this one is you're gonna hold your hand underneath your leg. Now the key for this is it's gonna keep your shoulder flat and it's gonna pull down a little bit. so you're already getting a little bit of a stretch. What you're gonna do now is you just going to bring your hand on the top of your head, not on the top of your head, but on the top towards the opposite way, and you're just gonna pull over to the side. You want it to go in that plane, you're trying to take that ear to the opposite shoulder. And you're just gonna take some deep breaths, breathe in and out, might fall asleep. And those 30 seconds, 3 times each on both sides. Make sure you're doing both sides so you keep everything eve.

 

 The last one that I'm gonna tell you is our levator scapulae stretch, and that's the muscle that pulls your shoulder blades up, that scapulae up. The key for that one is lots of times people get hunched over a lot, they're typing on the computer, and those muscles get really tight. when those muscles get tight, people tend to get tension headaches. So a really good way to stretch that out is your gonna take the arm on the same side that it's hurting, and your gonna put it up on your shoulder if you can. And then what you're gonna do is you're gonna take your other hand and put it kind of on the back of your head. And you're gonna pull it towards your opposite knee. So you're not pulling it straight down, you're not pulling it to towards the side, but towards your opposite knee. Almost like a 45-degree angle. So your gonna hold it up as high as you can, and you're gonna pull your head down. A nice stretch, remember those stretches don't want to be painful, you don't want to feel any pain in your neck, but you wanna feel a nice stretch in there. 30 seconds, 3 times each. Make sure you do both sides, you want to get everything stretched out. And that's just the simple stretches for your neck. Just to get everything loosened up.